This meal plan is suggested for an average male and should be adapted to meet your individual requirements. When planning your diet you should always take into account your activity levels, current state of health and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet.
If you want to gain lean muscle, you need to focus on progressive overload. Getting stronger most, if not every, session is key whilst maintaining proper form of course! Focus on compound exercises as your foundation and additional primary exercises. Cardio is recommended if you have a sedentary lifestyle or you need it for your chosen sport, otherwise, it could eat into your recovery and calories.
Front Squats 4 x 6 reps 3-5 mins rest in between sets
Barbell bench press 4 x 6 reps 3-5 mins rest in between sets
Wide Grip pull ups 3 x 10 - 3 mins rest in between sets
Weight Cable Crunches 3 x 10 reps 3 mins rest in between sets
Deadlifts 4 x 4-6 reps 3-5 mins rest in between sets
Military Press 4 x 6 reps 3-5 mins rest in between sets
Close grip chin ups 3 x 10 reps - 3 mins rest in between sets
Seated Calf Raise superset with standing calf raise 3 x 12 reps each exercise 3 mins rest in between
Back squats 4 x 6 reps 4mins rest in between sets
Close grip Bench Press 3 x 10 reps 3 mins rest between sets
Pendlay rows 4 x 8 reps 3 mins rest between sets
Stiff leg Deadlift 4 x 8 reps 3 mins rest between sets
We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.